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First Conjugate
by Austin M.
6 athletes joined
Program Description
This is for people who understand the basics of what the conjugate or Westside training methods are. Without this understanding, you will not get the most out of this workout. It consists of 2 dynamic days and 2 max effort days. For intermediate or advanced lifters. New max on one of Squat, Overhead Press, Bench, or Deadlift every 2 weeks. Start with Wenning Warmup superset with no breaks when not maxing out on one of these. A week consists of 2 max effort and 2 dynamic effort days. On dynamic days use lightweight with bands and/or chains on the main lift and move the weight at maximum velocity. On max days, the main movement can be modified to a similar movement to work on weaknesses or because you don’t have the equipment needed but do not to repeat the same max effort exercise in multiple weeks. Work up to 90-100% on most max effort lifts and then back off to 80% for follow on sets. You will need to add warmup sets as needed. When starting the program it asks for lots of 1RM to help autofill data. It’s okay to enter 0 or rough guesses the first time through the program. On max effort days, you will find these values and be able to fill them in during your workout.
Program Overview
Level
Intermediate, Advanced
Goal
Powerlifting, Powerbuilding, Athletics, Bodybuilding
Equipment
Garage Gym
Program Length
8 weeks
Time Per Workout
60 minutes
Created
Dec 14, 2023 11:31
Last Edited
May 07, 2024 10:30
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Week 1
1 / 8 Weeks
Day 4
1A
Incline Bench Press (Dumbbell)
4 Sets
25 Reps
@6
1B
Tricep Rope Push Down (Cable)
4 Sets
25 Reps
@6
1C
Seated Row (Cable)
4 Sets
25 Reps
@6
2
Speed Bench Press
9 Sets
3 Reps
45%
3
Speed Overhead Press
6 Sets
2 Reps
45%
4
Dip (Weighted)
2 Sets
8-12 Reps
@8
5
Rear Delt Cable fly
3 Sets
12-15 Reps
@8
6
Bicep Curl (Barbell)
3 Sets
8 Reps
@8
Day 3
1A
Lying Leg Curl
4 Sets
25 Reps
@6
1B
Standing Cable Crunch
4 Sets
25 Reps
@6
1C
Squat (Bodyweight)
4 Sets
25 Reps
2
Box Squat (Barbell)
8 Sets
2 Reps
50%
3
Sumo Deadlift (Barbell)
6 Sets
1 Reps
50%
4
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
@8
5A
Oblique Twists
2 Sets
12 Reps
@8
5B
Lying Leg Raise
2 Sets
12 Reps
Day 2
1A
Incline Bench Press (Dumbbell)
4 Sets
25 Reps
@6
1B
Tricep Rope Push Down (Cable)
4 Sets
25 Reps
@6
1C
Wide Grip Lat Pulldown
4 Sets
25 Reps
@6
2
Bench Press (Swiss Bar)
1 Set
3 Sets
1 Reps
5 Reps
90%
80%
3
Chest Supported Row (Swiss Bar)
4 Sets
8-12 Reps
@8
4
Rolling Tricep Extension (Dumbbell)
4 Sets
12 Reps
@8
5A
Knee Raise (Captain's Chair)
2 Sets
AMRAP
5B
Slam Ball
2 Sets
0.5 mins
Day 1
1
Squat (Barbell)
1 Set
3 Sets
1 Reps
5 Reps
100%
80%
2
Lying Leg Curl
3 Sets
8-12 Reps
@8
3
Back Extension
3 Sets
15 Reps
4
Wide Grip Lat Pulldown
3 Sets
8-12 Reps
@8
5A
Reverse Hyperextension
3 Sets
15 Reps
@7
5B
Wood Chop (High To Low)
3 Sets
15 Reps
@7
Day 3
1A
Lying Leg Curl
4 Sets
25 Reps
@6
1B
Standing Cable Crunch
4 Sets
25 Reps
@6
1C
Squat (Bodyweight)
4 Sets
25 Reps
2
Box Squat (Barbell)
8 Sets
2 Reps
55%
3
Sumo Deadlift (Barbell)
6 Sets
1 Reps
55%
4
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
@8
5A
Oblique Twists
2 Sets
12 Reps
@8
5B
Lying Leg Raise
2 Sets
12 Reps
Day 4
1A
Incline Bench Press (Dumbbell)
4 Sets
25 Reps
@6
1B
Tricep Rope Push Down (Cable)
4 Sets
25 Reps
@6
1C
Seated Row (Cable)
4 Sets
25 Reps
@6
2
Speed Bench Press
9 Sets
3 Reps
50%
3
Hang Clean
6 Sets
3 Reps
@8
4
Wide Grip Lat Pulldown
3 Sets
12-15 Reps
@8
5
Face Pull
3 Sets
12-15 Reps
@8
6
Bicep Curl (Barbell)
3 Sets
8 Reps
@8
Day 1
1A
Lying Leg Curl
4 Sets
25 Reps
@6
1B
Leg Extension
4 Sets
25 Reps
@6
1C
Standing Pullover (Cable)
4 Sets
25 Reps
@6
2
Sumo Deadlift (Box)
1 Set
3 Sets
1 Reps
5 Reps
90%
80%
3
Back Extension
3 Sets
15 Reps
4
Lat Pulldown (Neutral Grip)
4 Sets
8-12 Reps
@8
5A
Reverse Hyperextension
3 Sets
15 Reps
@7
5B
Wood Chop (High To Low)
3 Sets
15 Reps
@7
Day 2
1A
Incline Bench Press (Dumbbell)
4 Sets
25 Reps
@6
1B
Tricep Rope Push Down (Cable)
4 Sets
25 Reps
@6
1C
Wide Grip Lat Pulldown
4 Sets
25 Reps
@6
2
Floor Press (Barbell)
1 Set
3 Sets
1 Reps
5 Reps
90%
80%
3
Chest Supported Row (Dumbbell)
4 Sets
8-12 Reps
@8
4
Rolling Tricep Extension (Dumbbell)
4 Sets
12 Reps
@8
5A
Knee Raise (Captain's Chair)
2 Sets
AMRAP
5B
Slam Ball
2 Sets
0.5 mins
Day 2
1
Overhead Press (Barbell)
1 Set
3 Sets
1 Reps
5 Reps
100%
80%
2
Kroc Row
4 Sets
8-12 Reps
@8
3
Rolling Tricep Extension (Dumbbell)
4 Sets
12 Reps
@8
4A
V-Handle Tricep Pushdown (Cable)
2 Sets
15-20 Reps
@8
4B
Lying Rear Lateral Raise
2 Sets
15-20 Reps
@8
5A
Knee Raise (Captain's Chair)
2 Sets
AMRAP
5B
Slam Ball
2 Sets
0.5 mins
Day 4
1A
Incline Bench Press (Dumbbell)
4 Sets
25 Reps
@6
1B
Tricep Rope Push Down (Cable)
4 Sets
25 Reps
@6
1C
Seated Row (Cable)
4 Sets
25 Reps
@6
2
Speed Bench Press
9 Sets
3 Reps
55%
3
Speed Overhead Press
6 Sets
2 Reps
55%
4
Dip (Weighted)
2 Sets
8-12 Reps
@8
5
Seated Row (Cable)
3 Sets
8-12 Reps
@8
6
Incline Curl (Dumbbell)
3 Sets
8 Reps
@8
Day 3
1A
Lying Leg Curl
4 Sets
25 Reps
@6
1B
Standing Cable Crunch
4 Sets
25 Reps
@6
1C
Squat (Bodyweight)
4 Sets
25 Reps
2
Box Squat (Barbell)
8 Sets
2 Reps
60%
3
Sumo Deadlift (Barbell)
6 Sets
1 Reps
60%
4
Romanian Deadlift (Barbell)
4 Sets
8-12 Reps
@8
5A
Oblique Twists
2 Sets
12 Reps
@8
5B
Lying Leg Raise
2 Sets
12 Reps
Day 1
1A
Lying Leg Curl
4 Sets
25 Reps
@6
1B
Leg Extension
4 Sets
25 Reps
@6
1C
Standing Pullover (Cable)
4 Sets
25 Reps
@6
2
Good Morning
1 Set
3 Sets
3 Reps
5 Reps
85%
75%
3
Lying Leg Curl
3 Sets
10 Reps
@8
4
Back Extension
3 Sets
15 Reps
5
Lat Pulldown (Close Grip)
4 Sets
8-12 Reps
@8
6A
Reverse Hyperextension
3 Sets
15 Reps
@7
6B
Wood Chop (High To Low)
3 Sets
15 Reps
@7
Day 3
1A
Lying Leg Curl
4 Sets
25 Reps
@6
1B
Standing Cable Crunch
4 Sets
25 Reps
@6
1C
Squat (Bodyweight)
4 Sets
25 Reps
2
Box Squat (Barbell)
8 Sets
2 Reps
50%
3
Deadlift (Barbell)
6 Sets
1 Reps
65%
4
Romanian Deadlift (Barbell)
4 Sets
8-12 Reps
@8
5A
Oblique Twists
3 Sets
12-15 Reps
5B
Reverse Hyperextension
3 Sets
12-15 Reps
Day 4
1A
Incline Bench Press (Dumbbell)
4 Sets
25 Reps
@6
1B
Tricep Rope Push Down (Cable)
4 Sets
25 Reps
@6
1C
Seated Row (Cable)
4 Sets
25 Reps
@6
2
Speed Bench Press
9 Sets
3 Reps
45%
3
Clean and Press
5 Sets
5 Reps
@8
4
Standing Pullover (Cable)
3 Sets
8-12 Reps
@8
5
Seated Row (Cable)
3 Sets
8-12 Reps
@8
6
Incline Curl (Dumbbell)
3 Sets
8 Reps
@8
Day 1
1A
Lying Leg Curl
4 Sets
25 Reps
@6
1B
Leg Extension
4 Sets
25 Reps
@6
1C
Standing Pullover (Cable)
4 Sets
25 Reps
@6
2
Safety Bar Squat
1 Set
3 Sets
1 Reps
5 Reps
90%
80%
3
Back Extension
3 Sets
15 Reps
4
Lateral Raise (Dumbbell)
4 Sets
12-15 Reps
@8
5
Wood Chop (High To Low)
3 Sets
12-15 Reps
@7.5
Day 2
1A
Incline Bench Press (Dumbbell)
4 Sets
25 Reps
@6
1B
Tricep Rope Push Down (Cable)
4 Sets
25 Reps
@6
1C
Wide Grip Lat Pulldown
4 Sets
25 Reps
@6
2
Spoto Press
1 Set
3 Sets
1 Reps
5 Reps
90%
80%
3
Chest Supported Row (Swiss Bar)
4 Sets
8-12 Reps
@8
4
Rolling Tricep Extension (Dumbbell)
4 Sets
12 Reps
@8
5A
Knee Raise (Captain's Chair)
2 Sets
AMRAP
5B
Slam Ball
2 Sets
0.5 mins
Day 1
1
Deadlift (Barbell)
1 Set
3 Sets
1 Reps
5 Reps
100%
80%
2
Lying Leg Curl
3 Sets
10 Reps
@8
3
Back Extension
3 Sets
15 Reps
4
Wide Grip Lat Pulldown
4 Sets
8-12 Reps
@8
5A
Reverse Hyperextension
3 Sets
15 Reps
@7
5B
Wood Chop (High To Low)
3 Sets
15 Reps
@7
Day 4
1A
Incline Bench Press (Dumbbell)
4 Sets
25 Reps
@6
1B
Tricep Rope Push Down (Cable)
4 Sets
25 Reps
@6
1C
Seated Row (Cable)
4 Sets
25 Reps
@6
2
Speed Bench Press
9 Sets
3 Reps
50%
3
Speed Overhead Press
6 Sets
2 Reps
50%
4
Dip (Weighted)
2 Sets
8-12 Reps
@8
5
Rear Delt Cable fly
3 Sets
12-15 Reps
@8
6
21s (EZ Bar)
2 Sets
21 Reps
@8
Day 3
1A
Lying Leg Curl
4 Sets
25 Reps
@6
1B
Pull Through (Cable)
4 Sets
25 Reps
@6
1C
Squat (Bodyweight)
4 Sets
25 Reps
2
Box Squat (Barbell)
8 Sets
2 Reps
50%
3
Sumo Deadlift (Barbell)
6 Sets
1 Reps
50%
4A
Leg Extension
4 Sets
10 Reps
@8
4B
Lying Leg Curl
4 Sets
10 Reps
@8
5A
Oblique Twists
2 Sets
12 Reps
@8
5B
Lying Leg Raise
2 Sets
12 Reps
Day 2
1A
Incline Bench Press (Dumbbell)
4 Sets
25 Reps
@6
1B
Tricep Rope Push Down (Cable)
4 Sets
25 Reps
@6
1C
Wide Grip Lat Pulldown
4 Sets
25 Reps
@6
2
Bench Press (Duffalo Bar)
1 Set
3 Sets
1 Reps
5 Reps
90%
80%
3
Chest Supported Row (Swiss Bar)
4 Sets
8-12 Reps
@8
4
Rolling Tricep Extension (Dumbbell)
4 Sets
12 Reps
@8
5A
Knee Raise (Captain's Chair)
2 Sets
AMRAP
5B
Slam Ball
2 Sets
0.5 mins
Day 2
1A
Incline Bench Press (Dumbbell)
4 Sets
25 Reps
@6
1B
Tricep Rope Push Down (Cable)
4 Sets
25 Reps
@6
1C
Wide Grip Lat Pulldown
4 Sets
25 Reps
@6
2
Z Press
1 Set
3 Sets
3 Reps
5 Reps
85%
80%
3
Chest Supported Row (Dumbbell)
4 Sets
8-12 Reps
@8
4
Rolling Tricep Extension (Dumbbell)
4 Sets
12 Reps
@8
5A
Knee Raise (Captain's Chair)
2 Sets
AMRAP
5B
Slam Ball
2 Sets
0.5 mins
Day 4
1A
Incline Bench Press (Dumbbell)
4 Sets
25 Reps
@6
1B
Tricep Rope Push Down (Cable)
4 Sets
25 Reps
@6
1C
Seated Row (Cable)
4 Sets
25 Reps
@6
2
Speed Bench Press
9 Sets
3 Reps
55%
3
Clean and Press
6 Sets
3 Reps
@8
4
Pullover (Dumbbell)
3 Sets
8-12 Reps
@8
5
Lat Pulldown (Neutral Grip)
4 Sets
12-15 Reps
@8
6
Mercy 30 Curls
1 Set
30 Reps
@8
Day 3
1A
Lying Leg Curl
4 Sets
25 Reps
@6
1B
Pull Through (Cable)
4 Sets
25 Reps
@6
1C
Squat (Bodyweight)
4 Sets
25 Reps
2
Box Squat (Barbell)
8 Sets
2 Reps
55%
3
Sumo Deadlift (Barbell)
6 Sets
1 Reps
55%
4
Leg Curl
3 Sets
10 Reps
@8
5
Pull Through (Cable)
3 Sets
8-12 Reps
@8
6A
Oblique Twists
2 Sets
12 Reps
@8
6B
Lying Leg Raise
2 Sets
12 Reps
Day 1
1A
Lying Leg Curl
4 Sets
25 Reps
@6
1B
Leg Extension
4 Sets
25 Reps
@6
1C
Standing Pullover (Cable)
4 Sets
25 Reps
@6
2
Box Squat (Barbell)
1 Set
3 Sets
1 Reps
5 Reps
90%
80%
3
Back Extension
3 Sets
15 Reps
4
Lat Pulldown (Neutral Grip)
4 Sets
8-12 Reps
@8
5A
Reverse Hyperextension
3 Sets
15 Reps
@7
5B
Wood Chop (High To Low)
3 Sets
15 Reps
@7
Day 2
1
Bench Press (Barbell)
1 Set
3 Sets
1 Reps
5 Reps
100%
80%
2
Kroc Row
4 Sets
8-12 Reps
@8
3
Rolling Tricep Extension (Dumbbell)
4 Sets
12 Reps
@8
4A
Tricep Rope Push Down (Cable)
2 Sets
15-20 Reps
@8
4B
Rear Delt Fly (Dumbbell)
2 Sets
15-20 Reps
@8
5A
Knee Raise (Captain's Chair)
2 Sets
AMRAP
5B
Slam Ball
2 Sets
0.5 mins
Day 4
1A
Incline Bench Press (Dumbbell)
4 Sets
25 Reps
@6
1B
Tricep Rope Push Down (Cable)
4 Sets
25 Reps
@6
1C
Seated Row (Cable)
4 Sets
25 Reps
@6
2
Speed Bench Press
9 Sets
3 Reps
45%
3
Speed Overhead Press
6 Sets
2 Reps
45%
4
Dip (Weighted)
2 Sets
8-12 Reps
@8
5
Seated Row (Cable)
3 Sets
12-15 Reps
@8
6
Incline Curl (Dumbbell)
3 Sets
8 Reps
@8
Day 3
1A
Lying Leg Curl
4 Sets
25 Reps
@6
1B
Pull Through (Cable)
4 Sets
25 Reps
@6
1C
Squat (Bodyweight)
4 Sets
25 Reps
2
Box Squat (Barbell)
8 Sets
2 Reps
60%
3
Sumo Deadlift (Barbell)
6 Sets
1 Reps
60%
4A
Leg Extension
4 Sets
10 Reps
@8
4B
Lying Leg Curl
4 Sets
10 Reps
@8
5A
Oblique Twists
2 Sets
12 Reps
@7.5
5B
Lying Leg Raise
2 Sets
12 Reps
Day 1
1A
Lying Leg Curl
4 Sets
25 Reps
@6
1B
Leg Extension
4 Sets
25 Reps
@6
1C
Standing Pullover (Cable)
4 Sets
25 Reps
@6
2
Rack Pull (Barbell)
1 Set
3 Sets
1 Reps
5 Reps
90%
80%
3
Lying Leg Curl
3 Sets
10 Reps
@8
4
Back Extension
3 Sets
15 Reps
5
Lat Pulldown (Close Grip)
4 Sets
8-12 Reps
@8
6A
Reverse Hyperextension
3 Sets
15 Reps
@7
6B
Wood Chop (High To Low)
3 Sets
15 Reps
@7
Day 4
1A
Incline Bench Press (Dumbbell)
4 Sets
25 Reps
@6
1B
Tricep Rope Push Down (Cable)
4 Sets
25 Reps
@6
1C
Seated Row (Cable)
4 Sets
25 Reps
@6
2
Speed Bench Press
9 Sets
3 Reps
50%
3
Hang Clean
5 Sets
5 Reps
@8
4
Standing Pullover (Cable)
3 Sets
8-12 Reps
@8
5
Seated Row (Cable)
3 Sets
12-15 Reps
@8
6
Incline Curl (Dumbbell)
3 Sets
8 Reps
@8
Day 3
1A
Lying Leg Curl
4 Sets
25 Reps
@6
1B
Pull Through (Cable)
4 Sets
25 Reps
@6
1C
Squat (Bodyweight)
4 Sets
25 Reps
2
Squat (Barbell)
8 Sets
2 Reps
65%
3
Sumo Deadlift (Barbell)
6 Sets
1 Reps
50%
4
Leg Curl
3 Sets
10 Reps
@8
5
Pull Through (Cable)
3 Sets
8-12 Reps
@8
6A
Oblique Twists
2 Sets
12 Reps
@8
6B
Lying Leg Raise
2 Sets
12 Reps
Day 1
1A
Lying Leg Curl
4 Sets
25 Reps
@6
1B
Leg Extension
4 Sets
25 Reps
@6
1C
Standing Pullover (Cable)
4 Sets
25 Reps
@6
2
Trap Bar Deadlift
1 Set
3 Sets
1 Reps
5 Reps
90%
80%
3
Back Extension
3 Sets
15 Reps
4
Lateral Raise (Dumbbell)
4 Sets
12-15 Reps
@8
5A
Reverse Hyperextension
3 Sets
15 Reps
@7
5B
Wood Chop (High To Low)
3 Sets
15 Reps
@7
Day 2
1A
Incline Bench Press (Dumbbell)
4 Sets
25 Reps
@6
1B
Tricep Rope Push Down (Cable)
4 Sets
25 Reps
@6
1C
Wide Grip Lat Pulldown
4 Sets
25 Reps
@6
2
Bench Press (Close Grip)
1 Set
3 Sets
1 Reps
5 Reps
90%
80%
3
Chest Supported Row (Swiss Bar)
4 Sets
8-12 Reps
@8
4
Rolling Tricep Extension (Dumbbell)
4 Sets
12 Reps
@8
5A
Knee Raise (Captain's Chair)
2 Sets
AMRAP
5B
Slam Ball
2 Sets
0.5 mins